CrossFit Carolina Beach – CrossFit
– Metcon #1/#2: The purpose of today’s work is twofold: strength and grip work with sled/farmer carry and assistance work with the man-maker and TGUs. There is a big emphasis on core control and aerobic ability today as well as your ability to sustain a decent level of output for all of the work. Don’t underestimate today – you’ll likely be challenged more than you think. By working with a partner you’ll have built-in rest which will allow you to sustain your effort.
Warm-up
A: Warm-up (No Measure)
“Pet Rock Warm-up”
Get into teams of 2 and complete a 400 meter run with 1 Heavy Kettlebell (pet rock.) The kettlebell is not to touch the ground and can be passed back and forth between partners however they see fit.
Then,
Review:
– Man Makers
– Turkish Get-ups
– Sledpull Powerwalk or Sledpush
Strength/Skill
B: Metcon (Distance)
20 Minutes on the clock in teams of 2:
10 Minutes of Max Sets of Farmer Carry
10 Minutes of Max Sets of Sledpull Powerwalk or Sledpush
*One athlete completes a set of 20-30 seconds without stopping (150-200 ft.)
Metcon
C: Metcon (AMRAP – Reps)
10 Minutes on the clock in teams of 2:
5 Minutes of Max DB Man Makers
5 Minutes of Max Turkish Get-up (client choice of weight)
*One athlete completes a 1 rep at a time alternating back and forth with their partner.